17 Jun Quick Tip #5: Assistance Work!

By: Brian Carroll

Accessory work is vital to rounding out a well-balanced strength program. By just doing squat, bench and deadlift; you are neglecting the supportive musculature that helps you get stronger, stay healthy, add muscle and – dare I say this – helps you look better.

Here Are 5 Quick Tips For Accessory Work:

1. Don’t choose assistance work just because your favorite lifter does a certain exercise and is brutally strong. I’m not saying that you should avoid what your favorite lifter does, just don’t be a zombie, actually learn if that exercise can help you. If it applies to you and your weaknesses, then by all means hammer it. At some time or another, you should try every assistance movement, but not all at once!

2. Do what you suck at. Whatever assistance work will help your big lifts improve; this is what you need to be doing. Whether it’s dialing in form with more form work, core work or just getting your triceps stronger for a bigger bench. Dial your shit in and get better each day. Whether it’s your mental game or physical game. Be prepared.

3. Don’t switch up assistance work every week, give it time. I suggest giving your chosen assistance work about 10 weeks to work its magic. If you change each week, how will you know whether it works or not? Give it time, if it doesn’t work, move on to another exercise. This is all a process. On the same hand, you have to constantly re-evaluate what accessory work you need to improve. Just because you have weak triceps now, doesn’t mean they will be weak forever.

4. Hammer core work. Nobody has ever missed a lift because their core is too strong; however, the opposite happens pretty damn often. Core work is also a great version of a dynamic warm-up to get you ready for a heavy workout and is especially important when staying tight during a big lift. Yes, it is boring. Yes, it sucks to do at times; but you know what else sucks? Not getting stronger.

5. Kettlebell work is a nice change of pace. Don’t underestimate the ability of a KB to make you stronger and it definitely has a place in your programming. Whether it’s for your warm-up, a deload week, assistance work or a fluff and buff day. Throw in some single arm/leg work to stay as balanced as possible, especially if you have imbalances from side to side.

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Brian Carroll

Owner and Founder at PowerRackStrength.com

Brian is a retired world-class powerlifter with over two decades of world-class powerlifting. From 1999 to 2020, Brian Carroll was a competitive powerlifter, one of the most accomplished lifters in the sport's history. Brian started off competing in bench press competitions 'raw,' then, shortly into the journey, he gravitated toward equipped lifting as there were no "raw" categories then. You only had to choose from single-ply (USPF) and Multi-ply (APF/WPC). Brian went on to total 2730 at 275 and 2651 at 242 with more than ten times his body weight in three different classes (220, 242, 275), and both bench pressed and deadlifted over 800 pounds in two other weight classes. He's totaled 2600 over 20 times in 2 different weight classes in his career. With 60 squats of 1000lbs or more officially, this is the most in powerlifting history, regardless of weight class or federation, by anyone not named David Hoff. Brian realized many ups and downs during his 20+ years competing. After ten years of high-level powerlifting competition and an all-time World Record squat at 220 with 1030, in 2009, Brian was competing for a Police academy scholarship. On a hot and humid July morning, Brian, hurdling over a barricade at 275lbs, landed on, fell, and hurt his back. After years of back pain and failed therapy, Brian met with world-renowned back specialist Prof McGill in 2013, which changed his trajectory more than he could have imagined. In 2017, Brian Carroll and Prof McGill authored the best-selling book about Brian's triumphant comeback to powerlifting in Gift of Injury. Most recently (10.3.20) -Brian set the highest squat of all time (regardless of weight class) with 1306 lbs – being the first man to break the 1300lb squat barrier at a bodyweight of 303 lbs.

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